Diabetic diet is a healthy-eating plan that's rich in nutrients and low in fat and calories. Key components are fruits, vegetables and whole grains. In fact, a diabetic diet is the best eating plan for almost everyone.
Tea / Coffee (with skimmed milk, without sugar)
Dhokla 3 piece /Dalia upma 1 cup / Poha 1 cup / Oats* Upma 1 cup / Millet dosa 2 Mint/Coriander chutney ½ cup, Sambhar ½ cup or Dhal ½ cup
Masala buttermilk 1 glass/Tomato Soup 1 bowl/Lemonade Salt 1 glass / Fruit 50-100 gram
Lunch: Brown Rice 1 cup/Foxtail millet 1 cup
OR Phulka 3
Sambhar or Dhal 1 cup
Green vegetable Curry or Sabzi 1 cup
Vegetable dry 1 cup
Curd ¼ cup
Fruit cut 1 cup/Vegetable salad 1 plate
Tea/Coffee (with skimmed milk, without sugar)
Mixed nuts (4-6 almonds &walnuts)/Boiled Legumes ½ cup/Multigrain Bread Sandwich 1
Roti 3/Wheat Dosa 3/Sabudhani Khichdi 1 cup /Dalia khichdi 1 cup
Vegetable Sabzi1 cup or Vegetable salad 1 plate
Legumes curry 1 cup or Dhal 1 cup
Skimmed Milk 100ml (without sugar)
*Instant oats or "quick oats" have a short cooking - as little as 30-60 seconds. Many "instant" oats have added sugar & flavourings and may also be high in sodium.**Remember, the higher the level of processing, the quicker the speed of digestion, and the higher the glycemic index, a measure of how quickly blood sugar rises when eating.
Adding certain power foods to the diet help to lower blood sugar spikes and play a key role in regulating diabetes. Some of the foods that should be part of a well-planned diet regimen include
Green Leafy Vegetables
Green leafy vegetables like spinach, kale, moringa leaves and other green are low in calories that come with an impressive nutrient profile. Furthermore, being low in digestible carbohydrates greens hold a crucial role in controlling blood sugar levels.
Cinnamon packed with vast reserves of antioxidants aids to control blood sugar surges. Evidence has also revealed that cinnamon works to reduce blood glucose levels and improve insulin sensitivity.
These tiny little seeds boast dense nutrient profiles that are beneficial in controlling diabetes and managing weight. Aside from this, adding chia seeds help in slowing down the rate at which food is moving via the gut and getting absorbed. Additionally, it is also valuable in regulating blood pressure and inflammatory markers.